WOD 22012020
at WOD - by queironcrossfit
EMOM 30′: 1) 10-14 Heavy Db Snatch (alt) 2) 30-50 Double Unders 3) 20m Prowler Push 4) 200m Run 5) Rest – Nose Breathing
21
ene2020
January 2020
2020
WOD 21012020
at WOD - by queironcrossfit
A. SKILLS: Ring Muscle Up B. For time: 10-8-6-4-2 Ring Muscle Up Box Jump Over (x2) Wallball Shots (x2’5)
20
ene2020
WOD 20012020
at WOD - by queironcrossfit
Go Every 5’, for 5 Sets: 2 Rounds of: 6 Burpee Over the Bar 5 Deadlift (70/50kg) 4 Hang Power Clean 3 Front Squat 2 Shoulder to Overhead 10m Shuttle Run
19
ene2020
WOD 17012020
at WOD - by queironcrossfit
A. STRENGTH: Thrusters In a 2′ window, reach a H6 B. For time: 9-7-5-3 Thrusters (60/40kg) 10m Bear Hug Slam Ball Carry Deadlift (x2)
16
ene2020
WOD 16012020
at WOD - by queironcrossfit
A. SKILLS: Butterfly Pull Ups B. 2 Sets of 4′ On : 2′ Off AMRAP: 15 Chest to Bar 10 Burpee box Jump 5 Wall Climb
15
ene2020
WOD 15012020
at WOD - by queironcrossfit
A. STRENGTH: Deadlift In a 20’ window, reach a H6 Then, 1 x AMAP @85% of H6 B. 8 Sets of 40” On : 20” Off B1) Max Box Step Up B2) Max Kb Single Leg DL
14
ene2020
WOD 14012020
at WOD - by queironcrossfit
“FIRST CUT 2019” 4 rounds for time of: 400-m run 3 legless rope climbs 7 squat snatches (84/59kg)
13
ene2020
WOD 13012020
at WOD - by queironcrossfit
For time: 800m Run Then, 3 Rounds of: 12 Single Arm Kb Swing (24/16kg) 10m Broad Jump 8 Diamond Push Ups 800m Row Then, 3 Rounds of: 12 Single Arm Kb Swing (24/16kg) 10m Broad Jump 8 Diamond Push Ups 40 Cal AB Then, 3 Rounds of: 12 Single Arm Kb Swing (24/16kg) 10m Broad Jump 8 Diamond Push Ups
12
ene2020
WOD 10012020
at WOD - by queironcrossfit
A. STRENGTH: 1RM Clean &Jerk B. EMOM 6-8’: C&J (3+1) @70% of A
09
ene2020
WOD 09012020
at WOD - by queironcrossfit
A. EMOM 12’: 1) Strict Toes to Bar 7-12 2) Cal Assault Bike 7-12 B. 3 Rounds: 80 Double Unders 40 V-Ups 20 DB Snatch (alt) @22’5/15kg
08
ene2020
enero 2020